| Member Since: Jan 29, 2012 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: List of PRs:
- 5k -18:24- 3/23/19
- 10k - 37:12 - 3/31/18
- 10 miler - 1:02:34 - 5/5/19
- Half Marathon - 1:22:43 - 3/25/18
- Marathon - 2:59:17 - 5/21/17
Short-Term Running Goals: 2020 Goals
- Sub 2:50 Marathon at the Boston Marathon
Long-Term Running Goals: - Qualify for the Boston Marathon before age 35 - done - 11/18/12 Philadelphia Marathon, 10/13/13 Chicago Marathon
- Run in the Boston (4/20/15), Chicago (10/13/13), and New York City (11/3/19)Marathons
- Sub 17 min 5k
- Sub 36 min 10k
- Sub 1 hr Broad Street Run 10 miler
- Sub 1:20 half marathon
- Sub 2:45 marathon
- Place top 3 overall in a race - done Teal Wings of Hope 5k 8/31/13 - 1st place overall
- Win my age group in another race - done - washington crossing 15k - 8/18/12
Personal: I live in Philadelphia with my son (Russell - 7), and daughter (Jane - 5). I work in finance/accounting for an insurance company.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 190.89 | 19.00 | 35.11 | 7.00 | 252.00 |
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Saucony Cortina 4 Miles: 35.50 | Saucony Ride 9 (Red/Silver) Miles: 125.00 | Saucony Ride 9 Miles: 53.00 | Saucony Ride 8 (slime 2) Miles: 17.00 | Saucony Cortana 4 (blue/silver) Miles: 22.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 58:47
2 mile w/u
1.5 miles @ 6:40 pace
1.5 miles @ 6:35 pace
1 mile @ 6:31 pace
1 mile @ 6:27 pace
1 mile c/d
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Saucony Cortina 4 Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:57 pace
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Saucony Ride 9 (Red/Silver) Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles, 8:34 avg pace |
Saucony Ride 9 Miles: 4.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 miles in 1:49:00 4 miles in 35 minutes 9 miles @ 8:13 pace |
Saucony Ride 9 (Red/Silver) Miles: 13.00 |
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| Race: |
Grilled Cheese & Tomato Soup 4 Miler (4 Miles) 00:24:30, Place overall: 8, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.50 | 0.00 | 0.00 | 4.00 | 5.50 |
| This was my first race of 2017 and it went very well. It was a cold morning in the low 20s which made warming up a bit challenging. 1.5 mile w/u with strides. Race: Mile 1 - 5:58 Mile 2 - 6:13 Mile 3 - 6:18 Mile 4 - 6:01 Most of mile 2 and part of mile 3 were into a head wind. I was in 6th after the first mile, dropped back to 9th during the second mile, then got back to 8th during the final mile. First place in my age group finished about 30 seconds ahead of me. |
Saucony Cortina 4 Miles: 5.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 total miles
2 mile w/u
5 miles @ 8:13 pace
5 miles @ 8:06 pace
.5 mile c/d
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Saucony Ride 9 (Red/Silver) Miles: 12.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 5.00 | 0.00 | 10.00 |
| 10 miles in 1:17:00 with 5 LT miles. 3 mile w/u in 26 minutes 2 miles @ 6:40 pace 3 miles @ 6:35 pace 2 mile c/d in 18 minutes I only got 5 hours of sleep last night and I could feel the effects this morning as I struggled through this workout. |
Saucony Cortina 4 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:54 avg pace |
Saucony Ride 9 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:41:00 3 mile w/u 4 miles @ 8:13 pace 4 miles @ 8:06 pace 1 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:54 pace |
Saucony Ride 9 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 10.00 | 0.00 | 0.00 | 20.00 |
| 20 miles in 2:32:54 on the TM 4 mile w/u 15 miles with 10 at MP (6:53,8:06,6:53,8:06, 6:53,6:53,8:06,6:53,6:49,6:49,8:06,6:49,6:49,6:49,8:06) 1 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 20.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles in 1:39:15 2 mile w/u 9 miles @ 8:06 pace 1 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, 8:42 avg pace |
Saucony Ride 9 Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 7.00 | 0.00 | 12.00 |
| 12 miles in 1:29:15 3 mile w/u 1.5 miles @ 6:40 pace 4 miles @ 6:35 pace 1.5 miles @ 6:31 pace 2 mile c/d Good workout today. I got a side cramp during the final .5 LT mile though. Half marathon next Sunday. |
Saucony Cortina 4 Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 8:20 avg pace |
Saucony Ride 8 (slime 2) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 miles, 8:48 avg pace |
Saucony Ride 9 Miles: 10.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.50 | 7.00 | 0.00 | 0.00 | 18.50 |
| 18.5 miles in 2:22:45 3 mile w/u 3 miles @ 8:06 pace (.5 miles @ 4% incline, .5 miles @ 1% incline x 3) 12 miles with 7 @ MP (6:49,8:06,6:49,8:06,6:44,8:06,6:44,8:06,6:40,6:40,6:40,8:06) .5 mile c/d |
Saucony Ride 9 (Red/Silver) Miles: 18.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:33 avg pace
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Saucony Ride 8 (slime 2) Miles: 5.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles 1:39:05
2 mile w/u
9 miles @ 8:06 pace including 8 x .5 miles @ 4% incline
1 mile c/d
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Saucony Ride 9 (Red/Silver) Miles: 12.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| 7 miles in 51:30
2 mile w/u
6 x .5 mile, .25 mile recovery. Pace for the speedword splits (6:00, 5:56, 5:52, 5:49, 5:46, 5:30), 8:57 pace for the recoveries.
.5 mile c/d
This workout went very well, I just hope I didn't go overboard before Sunday's Half Marathon.
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Saucony Cortana 4 (blue/silver) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 miles, 8:58 avg pace
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Saucony Ride 8 (slime 2) Miles: 5.00 |
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| Race: |
Love Run Half Marathon (13.109 Miles) 01:27:09, Place overall: 98, Place in age division: 14 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.39 | 0.00 | 13.11 | 0.00 | 14.50 |
| Good race today coming off only 3 hours of sleep last night. The wind was a factor today which made the last few miles a challenge. I pretty much kept to my race strategy of consistent effort throughout, but ran it about 5 seconds per mile faster than planned. My splits were pretty consistent with the tailwind miles and downhill mile being faster and the headwind miles and uphill mile being the slowest. Splits were 6:41,6:35 (estimate as GPS always goes haywire in this part of the city and read the mile short @6:03), 6:39,6:25,6:29,6:29,6:36,6:59,6:37,6:30,6:30,6:38,6:42. |
Saucony Cortana 4 (blue/silver) Miles: 15.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles, 9:00 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 7.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 miles, 8:48 avg pace |
Saucony Ride 9 Miles: 8.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles, 8:20 avg pace |
Saucony Ride 9 (Red/Silver) Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| 8 miles in 58:40
2 mile w/u with strides
5 progressive tempo miles (6:35,6:31,6:27,6:22,6:18)
1 mile c/d
I haven't been feeling good all week, but sleeping in today helped and I had a great workout during my lunch break.
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Saucony Ride 9 (Red/Silver) Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 190.89 | 19.00 | 35.11 | 7.00 | 252.00 |
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Saucony Cortina 4 Miles: 35.50 | Saucony Ride 9 (Red/Silver) Miles: 125.00 | Saucony Ride 9 Miles: 53.00 | Saucony Ride 8 (slime 2) Miles: 17.00 | Saucony Cortana 4 (blue/silver) Miles: 22.00 |
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